Indholdsfortegnelse for Issue 56 i Eat Well

This interesting plant is a brassica, so is related to mustard and cabbage. Watercress is a leafy aquatic plant that's found its way onto our tables in watercress sandwiches, in fancy salads and as a garnish. It is also a delicious sprout. Watercress is nutritious but has a very short shelf-life: two good reasons to grow your own. A recent study from the US Center for Disease Control named it as the most nutritious vegetable to eat. Analysis shows it is a good source of iron, is rich in folic acid and also contains high amounts of calcium, protein, fibre and vitamins. One of its constituents — gluconasturtiin — may even inhibit carcinogens. This is a plant of many faces — I've seen it growing in streams and creeks in…

Autumn is a time of sheer abundance: a vibrant season bursting with colour and flavour. It's no surprise that many chefs claim autumn is their favourite season of the year, as they reap the rewards of their sumptuous harvest, which ripens and develops in the warmth of summer. The peak of the summer heat gives way to cooler, crisper days and the days gradually shorten to make room for longer nights. This is the season to say goodbye to summer stone fruits and berries and say hello to an abundance of apples, pears, figs and nuts that are bursting forth right under your nose. When it comes to cooking, it's important to eat with the seasons. Not only is it better for the environment, but it also supports local communities…

Gluten-Free Tomato Quiche Recipe / Lisa Guy This gluten-free tomato quiche is packed with vibrant heirloom and cherry tomatoes, offering a boost of antioxidants like lycopene for heart health. Baby spinach adds a dose of iron, folate and vitamin K, while Greek yoghurt and feta provide protein and probiotics to support digestion. Serves: 6 Crust 1½ cups almond meal 3 tsp black chia seeds 1 organic egg 1 tbsp coconut oil or olive oil Pinch sea salt Filling ½ cup Greek yoghurt ½ cup milk of choice Pinch sea salt Pinch pepper Handful basil, roughly chopped 2 handfuls baby spinach, roughly chopped 4 organic eggs 100g cheddar, grated 1 heirloom tomato, sliced 1½ cups cherry tomatoes, mixed colour 100g feta, cubed 1. Preheat your oven to 180°C. 2. Grease and…

Grapes are such giving plants. They provide bunches of delicious fresh fruit that can be transformed into wine. If the vine is trained over a pergola, they also give cool shade right through summer and autumn. If you've opted for an ornamental rather than fruiting variety you can also enjoy glorious autumn colour as its leaves colour brilliant red, burgundy and yellow before they drop. In return, all they ask for is a hard prune in winter. Grapes are very long lived and vines can survive for a century or more. They tolerate all sorts of soils and climates and are drought-hardy due to their deep roots. Although they get by with little care or attention, for a good harvest you need to put in some work to train, manage…

Nature's Way to Healing by Lee Holmes is a beautifully curated cookbook that celebrates the power of whole foods and natural ingredients to support wellness and vitality. Holmes combines her expertise in holistic nutrition with nourishing recipes designed to heal, energise and inspire. Each dish emphasises fresh, seasonal ingredients that are packed with nutrients, making it easy to create wholesome meals that fuel the body and mind. From immune-boosting soups to delicious snacks and gut-friendly dishes, this cookbook is a guide to using food as medicine, helping you to embrace a vibrant lifestyle through the healing properties of nature's bounty. This is an edited extract from Nature's Way to Healing by Lee Holmes, published by Rockpool Publishing. Available in stores nationally. Photography by Rob Palmer Warm Asparagus Salad Serves: 2…

Georgia Harding Georgia Harding is a naturopath with almost 20 years’ experience, a mother and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished. On her website, she shares fad-free health advice and intolerance/ allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia says, “The intricacies of the way we eat seem to have become the big picture and a source of stress for so many people.” She advises, “Avoid becoming hung-up on all of those little things you ‘should’ be doing and take simple steps to improve your health and…

Blue Zone Harvest Bowl Recipe / Naomi Sherman There are a few basic guides to eating a Blue Zone-inspired diet: plants are king, reduce sugar wherever possible, incorporate beans into your daily diet and eat seasonally as a priority. Serves: 4 1kg firm vegetables such as potato, sweet potato, pumpkin, carrot, red onion 500g softer vegetables such as eggplant, zucchini, broccoli ¼ cup olive oil Salt & pepper, to taste 1 tbsp finely chopped fresh rosemary 1 tin butter beans, rinsed & drained Tahini Dressing ¼ cup tahini ¼ cup Dijon mustard 2 tbsp apple-cider vinegar 1 tbsp maple syrup 1 tbsp lemon juice ¼ cup water Salt & pepper, to taste 1. Preheat oven to 200°C. 2. Cut your vegetables into similar-sized small pieces, keeping the firm and soft…

There are currently 150 million tonnes of plastic floating on our seas. Each minute, the equivalent of a garbage truck load of plastic is dumped into the ocean. Great Pacific Garbage Patch (GPGP), the largest of five major garbage patches in our oceans, contains the equivalent weight of 500 jumbo jets-worth of plastic. And despite the growing awareness, local initiatives, and activism around plastic waste and the environment, the average Australian still uses 130kg of plastic per year. Given the current rate of plastic consumption worldwide, plastic is expected to account for five to 10 per cent of greenhouse gas emissions by 2050. However, there is a new focus on innovative eco-friendly alternatives to the plastics we've become reliant upon in modern society. From compostable cling film to pasta straws…

Filipino Chicken Rice Noodles Recipe / Georgia Harding This Filipino Chicken Rice Noodles recipe is a quick and delicious meal that's loaded with flavour. Tender chicken thighs, fresh vegetables, and vermicelli noodles come together in a sweet and salty sauce. Simple, wholesome and full of flavour — this dish is a must-try! Serves: 4 800g chicken thighs 1 tsp sea salt 1 tbsp sesame oil or coconut oil 1 red onion, finely diced 2 spring onions, finely sliced (green part reserved to serve) 6 cloves garlic, minced 2 carrots, julienned 12 snow peas, top & tailed 225g vermicelli noodles Sauce 3 tbsp rice-malt syrup 60mL soy sauce 1 tbsp fish sauce 1 lime, juiced 1. Place the chicken thighs in 500mL of water with the sea salt. Bring to a…

It's likely you've spooned salty, shrivelled olive-green capers out of a jar to add to tartar sauce, garnish salmon or a pizza or to spice up a salad, and never wondered what they were. Their true identity might surprise you, as capers are preserved flower buds. They are the buds of an attractive, white-flowered shrub called capparis or caper bush and are harvested in spring or early summer before the flowers open. If the buds are not picked and pickled, the flowers open as large, white blooms with a mass of violet-purple stamens in their centre. These flowers go on to produce swollen, slightly ribbed green fruit called caperberries, which are also harvested and preserved. Caperberries are generally larger than capers and pickled with a piece of stem attached. When…

Borgcraft Borg's quality pastry sheets are made with a superior-quality 100 per cent Australian flour and “No Nasties”. There are no artificial colours, flavours or preservatives and no trans fats. Our pastry is also vegan, light and flaky and tastes delicious. So pick up a packet next time you are in the freezer aisle. W: borgcraft.com.au CORN THINS® Don't mistake CORN THINS® crispbreads for bland rice cakes. Unlike rice cakes, CORN THINS® slices are made primarily from whole grains of corn, so they taste delicious — like popcorn squished into a healthy crispbread. Perfect with your favourite toppings or used in surprisingly delicious recipes. W: cornthins.com Sunny Queen Every egg counts! At Sunny Queen Farms, we value all eggs, which come naturally in different shapes and sizes. Instead of wasting…

Hello, it's me again! I'm here for a little cameo appearance for one issue, right before I go on maternity leave. I'm also here to share some great news … the talented Dana Diament will be taking the reins of EatWell — and trust me, you're in good hands. She's a huge food lover (I've tasted her cooking!) and has always dreamed of creating a cookbook. The lovely Cat, who you heard from in the last two issues, filled in for a few editions while we took pause, reimagined EatWell and prepared to bring you something bigger, better and brighter. In this issue, you'll learn how to grow Brussels sprouts, grapes, capers and mandarins in our new section, Garden to Table. You asked for more garden and growing tips, so…

Brancourts has been crafting dairy goods in Australia for more than 125 years. Its range of Classic, Protein+, Lactose Free and 97% Fat Free Cottage Cheese is available nationally through major supermarkets. We know you will enjoy their simple dairy goodness for breakfast, lunch, snacks and main meals. For more information visit brancourts.com Apricot & Cottage Cheese Crêpes Recipe / Brancourts Serves: 4-6 1 medium free-range egg 175mL low fat milk 175mL Brancourts Cottage Cheese (97% Fat Free, Classic, Lactose free, Protein +), plus extra to serve Pinch salt 1 cup plain flour Oil, to grease pan 1 bag dried apricots, chopped Strawberries, raspberries, blueberries or mango slices, to serve (optional) 1. Place egg, milk, cottage cheese and salt in a bowl and whisk lightly. Gradually add in the sifted…

One – Pan Thai Red Curry Salmon  Recipe / Lisa Guy Easy to prepare and full of wholesome ingredients, this salmon dish is a delicious way to nourish your body in just one pot. Salmon is rich in omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. This fragrant Thai red curry is loaded with antioxidant-rich spices like ginger, garlic and chilli, helping to boost immunity and digestion. Serves: 4 2 tbsp extra-virgin olive oil 4 x 160g wild salmon fillets 3 shallots, chopped, extra for garnish 1 red capsicum, sliced 1½ cups full-fat coconut milk 4 tbsp red curry paste ½ cup veggie stock Juice 1 small lemon or lime, extra to serve 1 tbsp raw honey 2 handfuls baby spinach, roughly chopped Handful fresh coriander,…

Borg's quality pastry sheets are made with a superior quality 100% Australian Flour and “No Nasties”. There are no artificial colours, flavours or preservatives and no Trans Fats. Our pastry is also Vegan, light and flaky and tastes delicious. So, pick up a packet next time you are in the freezer aisle. For more information visit borgcraft.com.au Asparagus Tart Recipe / Borg's This asparagus tart is a sensational salute to summer as we say goodbye and roll into autumn and makes an easy meal, served with a salad. Makes: 1 tart 1 sheet Borg's puff pastry 150mL sour cream 1 egg, whisked ½ cup Parmesan cheese, finely grated 2 tsp fresh thyme Zest 1 lemon Salt & pepper 2 bunches fresh asparagus, ends trimmed Extra-virgin olive oil, to drizzle Green…

One of the easiest ways to fight inflammation is first to look at the foods we eat. Inflammation isn't always a bad thing in a healthy body, since it's the normal immune response that facilitates healing when the body defends itself. It has an important role to play when the body is injured so the immune system can respond and heal effectively. However, health issues often arise when the inflammation is low grade and long term. Chronic inflammation can be detrimental to the body and is linked to many diseases including heart disease, Alzheimer's, type-2 diabetes, rheumatoid arthritis, psoriasis, autoimmune disorders, irritable bowel syndrome and some cancers. An anti-inflammatory diet is more of a style of eating, similar to the Mediterranean diet, and favours unprocessed foods, lean proteins, fresh fruit…